The standing splits yoga pose -- or Urdhva Prasarita Eka Padasana -- transforms a full front split into a vertical standing position. While you balance on one leg with your torso in a forward fold, the other leg is extended toward the ceiling by 180 degrees. Though the full pose is attainable by experienced yogis, it is challenging. Beginner and intermediate level yoga students may perform variations of the standing split. With practice and flexibility exercises, practitioners of all levels can advance and improve their standing splits.

Step 1

Strengthen your core. Though the standing split is a leg-strengthening pose, relying solely on your standing leg for balance can cause the lower body muscles to fatigue easily. Improving your core strength can help you to stabilize in the split. Exercises should work the entirety of the core, which consists of the abdominals, lower back and pelvis area. Examples include the plank, side plank and bridge.

Step 2

Practice Hanuman Pose. Hanuman stretches the thighs, hamstrings and groin, all of which must be flexible to perform standing splits. Although a full Hanuman is a forward split, the pose can be modified to your flexibility level. To modify the move, place your left knee on the floor under your hip and extend your right leg in front of you with your right heel on the floor. Hinge forward at the hips and fold your torso over your right leg. Maintain a straight back while folded forward. Hold for 30 to 60 seconds and repeat on the other side.

Step 3

Stretch your inner thighs, hamstrings and groin with a wide-legged forward bend. Step wide on your yoga mat, approximately 2 to 3 feet, with your feet parallel to each other and toes pointing forward. Bend at the hips and lower your torso to your thighs; maintain a straight back in the fold. Place your hands on the floor, using yoga blocks for assistance if your hands don't reach the floor. Relax your head and neck. Hold the position for 30 to 60 seconds.

Step 4

Use a wall as a prop to help maneuver your body into a vertical standing split. Stand approximately 1 to 2 feet in front of a wall, with your back to the wall. Fold forward at the hips. Place your hands either on the floor or on yoga blocks. Shift your weight to the right foot, then lift your left behind you and extend it up the wall as high as possible. Press the top of the foot into the wall. Hold your stretch for 30 seconds.

Step 5

Improve your form by focusing on the inner and outer rotation of the thighs, which helps you to obtain the proper alignment. Externally rotate the standing leg so your knee is lined up with the foot. Internally rotate the extended leg, which prevents your hip from sticking out and allows you to position your pelvis parallel to the floor.

Tip

Practice standing splits regularly during your yoga sessions or when you exercise. Have patience while you're learning; challenging poses such as standing splits take time to master.

References

About the Author

Beth Rifkin has been writing health- and fitness-related articles since 2005. Her bylines include "Tennis Life," "Ms. Fitness," "Triathlon Magazine," "Inside Tennis" and others. She holds a Bachelor of Business Administration from Temple University.